News

​Self-Management of Premature Ejaculation: How Poor Diet Worsens the Problem​

Posted on by Japan tengsu

Premature ejaculation (PE) isn’t just about sexual habits—your daily diet plays a surprisingly significant role. For Singaporean men, understanding how nutrition affects sexual health can be a game-changer in preventing and managing PE.
早泄不仅与性习惯相关，日常饮食也影响深远。了解营养如何影响性健康，是新加坡男性防治早泄的关键突破点。

Click to buy

​1. Why Diet Matters for Sexual Health 饮食为何影响性健康？​

​

Poor eating habits disrupt ​hormonal balance, reduce blood flow, and weaken pelvic muscles—all critical for ejaculatory control. Key nutrients like zinc, magnesium, and B vitamins directly support nerve function and stamina.
不良饮食习惯会破坏激素平衡、影响血流、削弱盆底肌功能，而这些都是控制射精的关键。锌、镁、B族维生素等营养素直接参与神经功能和耐力的维持。

​Science-backed: A 2023 study in Nutrients journal found that men with PE often have lower zinc levels compared to those without.
​科学依据​：2023年《营养素》期刊研究显示，早泄男性体内的锌水平普遍较低。

​2. Worst Dietary Habits for PE 加剧早泄的不良饮食习惯​

​a) Excessive Sugar and Processed Foods 高糖与加工食品​

Sugary snacks and instant meals spike insulin levels, leading to inflammation and reduced testosterone production.
高糖零食和速食会升高胰岛素水平，引发炎症并抑制睾酮分泌。

​Local example: Singapore’s love for bubble tea and bak kwa (sweet meat jerky) may contribute to blood sugar imbalances.
​本地案例​：新加坡人钟爱的珍珠奶茶和肉干可能导致血糖失衡。

​b) Alcohol Overconsumption 酗酒​

Alcohol numbs the nervous system, impairing arousal control. Chronic drinking also depletes zinc reserves.
酒精麻痹神经系统，干扰兴奋调控。长期饮酒还会消耗体内锌储备。

​c) Spicy Food Addiction 嗜辣​

Chilli-heavy dishes (e.g., mala hotpot) overstimulate the sympathetic nervous system, potentially hastening ejaculation.
辛辣食物（如麻辣火锅）过度刺激交感神经，可能加速射精。

​d) Skipping Breakfast 不吃早餐​

Irregular meals disrupt cortisol rhythms, increasing stress hormones linked to PE.
不规律饮食扰乱皮质醇节律，升高与早泄相关的压力激素。

​3. Dietary Fixes to Prevent PE 改善饮食，防治早泄​

​a) Zinc-Rich Foods 富锌食物​

  • ​Oysters: A single oyster provides 500% of daily zinc needs.
  • ​Pumpkin Seeds: Snack on roasted seeds for plant-based zinc.
  • ​Beef: Lean cuts boost zinc and protein.
  • ​牡蛎​：一只牡蛎可满足日需锌量的500%。
  • ​南瓜籽​：烘焙南瓜籽提供植物性锌。
  • ​牛肉​：瘦肉富含锌与蛋白质。

​Singapore tip: Fresh oysters are affordable at wet markets like Tekka Market.
​本地建议​：竹脚中心等湿巴刹可买到平价新鲜牡蛎。

​b) Magnesium Sources 镁元素来源​

  • ​Dark Chocolate (70%+)​: Improves blood flow and reduces anxiety.
  • ​Spinach: Sauté with garlic for a quick side dish.
  • ​黑巧克力（70%以上）​​：改善血流，缓解焦虑。
  • ​菠菜​：蒜炒菠菜，简单又营养。

​c) Omega-3 Fatty Acids Omega-3脂肪酸​

  • ​Salmon: Grill with herbs for a heart-healthy meal.
  • ​Chia Seeds: Add to yogurt or bandung drinks.
  • ​三文鱼​：香草烤三文鱼，有益心血管。
  • ​奇亚籽​：可加入酸奶或玫瑰露饮料。

​d) Avoid “Quick Fix” Supplements 慎用速效保健品​

Many over-the-counter “PE cure” pills lack scientific backing and may harm liver health. Opt for whole foods instead.
许多“早泄速效药”缺乏科学验证且伤肝，建议优先选择天然食材。

​4. Sample Daily Meal Plan for Singaporeans 新加坡男性一日膳食示范​

  • ​Breakfast: Oatmeal with berries + hard-boiled egg.
  • ​Lunch: Grilled chicken rice (brown rice) with steamed broccoli.
  • ​Snack: Handful of almonds + green tea.
  • ​Dinner: Steamed fish with ginger, stir-fried kale, quinoa.
  • ​早餐​：燕麦粥配浆果 + 水煮蛋。
  • ​午餐​：鸡胸肉糙米饭 + 清炒西兰花。
  • ​加餐​：杏仁 + 绿茶。
  • ​晚餐​：姜丝蒸鱼 + 羽衣甘蓝炒藜麦。

​Budget-friendly tip: Buy frozen salmon and veggies at NTUC FairPrice for cost-effective nutrition.
​省钱建议​：可在职总平价超市购买冷冻三文鱼和蔬菜。

​5. Combine Diet with Other Strategies 饮食与多维度调理结合​

  • ​Exercise: 30-minute daily walks at parks like East Coast Park boost circulation.
  • ​Sleep: Follow HPB’s recommendation of 7-9 hours nightly.
  • ​Stress Management: Try MindSG’s free mindfulness exercises.
  • ​运动​：东海岸公园每日健走30分钟，促进血液循环。
  • ​睡眠​：遵循健康促进局建议，每日睡7-9小时。
  • ​压力管理​：使用MindSG免费正念课程。

​Conclusion 总结​
Your plate is a powerful tool against premature ejaculation. By avoiding inflammatory foods and prioritizing nutrient-dense choices, Singaporean men can take proactive control of their sexual health—no medication needed.
饮食是防治早泄的利器。避开促炎食物，注重营养摄入，新加坡男性无需依赖药物也能主动改善性健康。

Japan tengsu